CrossFit Texarkana – CrossFit

Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Bench Press (7×3@75%)

Aerobic Capacity Fran (Time)

400m Run

21 Thrusters

18 Pullup Variations

400m Run

15 Thrusters

12 Pullup Variations

400m Run

9 Thrusters

6 Pullup Variations

Though it is for time, this WOD is meant to be an Aerobic Capacity workout. There is no walking or stopping to rest at any time. Movements are to be unbroken without deviation from the athlete’s initially chosen weight/variation. Athletes are meant to practice pacing and strategy. Penalties are Coach’s preferance.

Cash Out

4 Rounds each with Partner

Partner A will perform a 100m Double KB Waiters Carry

while Partner B does 20 Russian Twists (R1, L2, etc)

Then swap

Posted in WOD